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10 Tips for Helping You to Safely Return to Exercise Post Bub

Source: Total Body Fitness Studio

Archived 8 Jan 2018 - Posted: 9 Nov 2017

As featured in Babies on the Coast Magazine

It takes some time to return to your pre-pregnant fitness level and body. If you are working on getting back into shape after the birth of your baby, it is essential to exercise at a safe postnatal level.

Unfortunately, with the body image pressures being experienced today, many mums feel they should launch back into intensive exercise as quickly as they can. Many new mums are taking on boot camp and other inappropriate exercise regimes far too soon at the enormous detriment of their bodies, their critical pelvic floor muscles.

Consider the following advice to help you get back in shape safely from mother herself, qualified instructor and owner of Total Body Fitness Studio in Erina, Meegan Vale:

Unfortunately, with the body image pressures being experienced today, many mums feel they should launch back into intensive exercise as quickly as they can. Many new mums are taking on boot camp and other inappropriate exercise regimes far too soon at the enormous detriment of their bodies, their critical pelvic floor muscles.

Consider the following advice to help you get back in shape safely from mother herself, qualified instructor and owner of Total Body Fitness Studio in Erina, Meegan Vale:

10 Tips for helping you to safely return to exercise post bub

1. Exercise regularly but safely

Keeping moving after your pregnancy can help you to return to your pre-pregnancy body more easily, reduce back pain, improve or maintain muscle tone, reduce leg cramps, swelling and constipation and improve sleep patterns. Women who exercise regularly often feel better about themselves and can cope more easily with the demands of motherhood. It is advised to engage with a qualified fitness professional to create a personalised program for you to enable you to exercise safely.

2. Get your floor back

It is very important that your pelvic floor and abdominal muscles have regained sufficient strength before you recommence sport, aerobic activity, running or lifting. Most women will require a minimum of twelve to sixteen weeks of exercises to strengthen their pelvic floor and abdominal muscles before they return to their normal exercise routine.

3. Exercise appropriately

Appropriate exercises during the first four to six months after the birth of your child include walking, swimming (once bleeding has stopped), post- natal exercise classes, Pilates, water aerobics (low impact to start with) and low impact aerobics. Your qualified fitness professional can provide you with a suitable program to assist you in getting your post bub body back safely.

4. Gradually increase intensity

You can gradually increase the intensity of your exercise program as you feel able to, provided you do not experience any pain or discomfort. Your fitness professional can ensure that you increase your workout level the right way.

5. Wear a good sports bra

Always wear a good supportive bra while exercising to ensure optimal support and comfort.

6. Nothing should hurt

Exercise should make you feel good, gently increase your fitness and be fun. If any exercise causes pain, stop it immediately or advise the instructor if you are in a class.

7. Don’t overdo it

The disruption of your sleep pattern due to your baby means you are often tired before you start to exercise. Stop exercising before you reach exhaustion. Have a rest during exercise if you feel you need one. Remember to work at your own pace.

8. Keep working on your floor muscles

Keep up your pelvic floor muscle exercises even after your muscles feel like they are back to normal. This will help them to stay strong and to prevent any problems developing with further pregnancies or as you get older. Seek advice from a professional to ensure that you are correctly exercising this area.

9. Keep hydrated

Always take a water bottle with you when you exercise. Drink small amounts of fluid regularly before, during and after exercise.

10. Have fun and enjoy it

Most importantly have fun and enjoy the time out to focus on yourself and your body. Try not to put pressure on yourself and compare yourself to others, this is your journey and every pregnancy and recovery process is different.

Looking after yourself to be your best for bub

Total Body Fitness Studio in Erina offers Reformer Pilates and classes to help engage core in their Pilates Barre Studio, with a strong focus on pelvic floor and back stability. The instructors at Total Body Fitness Studio are all fully qualified and experienced in supporting new mums and mums to be. There is also access to a FREE creche for members to make it even easier for mums and their bubs.

TRY OUR NEW CLASS FOR NEW MUMS!

Core Central

New mums workshop

Looking to return to exercise safely post bub?

Want to get your pelvic floor and core back on track?

Highly qualified and experienced trainer and owner of Total Body Fitness Studio, Meegan Vale is holding an intimate class for new mums post bub.

During this class she will take you through how to correctly activate and engage your pelvic floor and core muscles through useful demonstrations, practical exercises and sharing of knowledge and tips to help get you and your body back on track safely.